Set Of The Week: Working Off Thanksgiving Week

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Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set Of The Week! This week’s set is a great post-Thanksgiving week set to get your swimmers back into the swing of training. Take a look at the set and the description below:

40 x 200s as:

4 x drill/swim on 3:00

4 x stroke/free by 25 on 2:45

4 x pull on 2:40

Rest 1:00, put on fins

4 x kick w/ fins on 2:50

Rest 1:00, take off fins

3 x swim descend 1-3 on 2:40

1 x drill/swim on 3:10

3 x swim ascend 1-3 on 2:40

1 x drill/swim on 3:10

Rest 100

2 x swim on 2:45

2 x swim on 2:35

2 x swim on 2:25

Rest 1:00, put on fins

2 x swim w/ fins on 2:30

2 x swim w/ fins on 2:20

2 x swim w/ fins on 2:10

Rest 1:00, take off fins

1 x swim all out on 3:00

4 x warm down on 2:50

This set is a practice unto itself. Totaling 8,000 yards, using the intervals listed above the entire set should take approximately two hours. After what is often a week of disrupted training due to the holidays, this set can be a straightforward way of getting back into high volume training. While 40 x 200’s may not sound like everyone’s favorite practice, when done according to the instructions above his set is challenging but varied enough to keep your athletes engaged and keep them on track for the progression of the season.

The set is broken into several chunks, keeping your swimmers focused for the practice. The first 12 x 200’s are warm-up and can be varied as needed by your team. After that, swimmers put on fins and warm up the legs before moving into descend series before sustained aerobic work in the last third of the set. While you may hear some groans from your athletes at the beginning of the set, expect them to be surprised with how quickly this set moves through and how competitive they get by the end. There is a definite “last man standing” mentality for the last all-out 200 at the end of the set, and because of the routine of the set it tends to feel much shorter than it actually is.

As written above, this set is very freestyle heavy, but that can be adjusted based on what you need for your team. The advantage of 40 x 200’s is that there is a lot of yardage to work with! Happy swimming!

All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Rasmus Udbye Pedersen
7 years ago

Jan Løth Andersen Måske noget for os på et tidspukt 😉

Jan Løth Andersen
7 years ago

Jeps – ser spændende ud 🙂

Aiden Smith
7 years ago

Jaden Harris

Nino Sieling
7 years ago

Jeroen Dellebeke kerstvakantie

Nick van Gemert
7 years ago
Reply to  Nino Sieling

Bah bah ?

Jeroen Dellebeke
7 years ago
Reply to  Nino Sieling

Ja in drie delen zeker

Nino Sieling
7 years ago

3 delen?

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